Ask the Coaches: Throwing
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This week we discuss how to improve your throwing distance and how to make it as a professional cricketer. Both can be pretty tough, depending how talented you are.
"I find it very hard to get good distance on outfield throws. Are there any tips for getting good distance on throwing the ball from the boundary?"
Throwing for distance is a combination of technique, timing, strength and power. It's something you need to practice a lot to make significant improvements.
Make sure you are throwing in practice as well as in games. You don't need to wait for formal sessions. Just take a ball and throw it around a field, or throw other things. The more you throw the better you will get.
It's difficult to discuss throwing technique as I have not seen how you throw. Generally speaking you need to coordinate your whole body so more power goes into the ball. Make sure you are transferring your weight forward and following through fully. The timing will come with practice. If you have a good coach they can help.
Power does not just come from timing though. If you have stronger muscles you will be able to propel the ball further. 2-3 times a week do some fitness training.
Focus on multi-joint movements that combine coordination with power. Simple options include clap press ups, squat jumps and inverted rows. If you have access to weights you could add in high pulls, cleans or medicine ball throws.
It's also important to do mobility drills before training and to stretch every day. This will increase the range of motion around your joints which increase the distance you can throw.
If you are throwing a lot of balls, I would also strongly suggest you do some protective exercise to reduce the risk of injury. Put rotator cuff work in your warm up and make sure you are doing a variety of pulling exercises in your fitness training such as rows and chin ups.
As you don't mention your age, I would add that if you are still growing you will find your strength improving as your get older. Stay flexible, do plenty of strength and coordination work and most importantly, don't wait until match day to try out your distance.
"My desire is to play professional cricket what do I have to do to prove myself that I'm good enough to play county level?" - Aman
This type of question is very common on miCoach. It's something I have discussed in detail here and Ian Pont talks about on the miCoach Cricket Show.
What it really boils down to for both Ian and I are two things: talent and commitment.
You can get by with talent (if you have enough). If you are slower to pick up the skills required, you need that extra commitment.
I genuinely believe that commitment is more important. If you put in enough hours of quality practice, get good coaching, live a healthy lifestyle, eat right, push your case to the right people and develop a strong mental attitude you can become a success.
The question then becomes: Are you prepared to live as a 24 hour cricketer to make it?
Most people who play cricket will not make that commitment. At some point they will have decided that the cost outweighs the benefit and they are 'not good enough'. Getting good is more a matter of time and commitment than it is talent.
The talented get good more quickly, the less talented need longer but everyone can do better and perhaps even make it, if you show you really want it.
That's all the questions for this week. You can submit your own questions here.
